Peek inside Autumn issue of Thrive Nutrition magazine

Issue 27 Autumn 2020

fro and heal m o nu th ur t trit hri ion ve e xper ts

Clearing up confusion when it comes to health & nutrition

eating for better sleep

What to include in your diet to get a good night’s sleep!

DNA health testing is on the rise - but do you understand the results?

ibs - what is it and how can it be treated?

IBS - what is it? And how your diet can help to ease symptoms.

why are we seeing a rise in auto-immune conditions?

Auto-immune disease is on the rise, especially here in the UK. But why?

looking after your liver with good food

We look at the wide range of foods that can help you to maintain a healthy liver.

achieving long-term immune health

Foods to include in your diet for long-term immune health.

quinoa with kale & courgettes vegan dark chocolate cherry tart

cur ly kal e & ban ana pan cak es

Issue 27 Autumn 2020

nutritional data understanding the results

real life health journeys with cnm • adapt to change with adaptogens • nutrition q&a • plant based nutrition

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Thrive Magazine / Issue 27 Autumn 2020

Autumn 2020 Wow! How are we nearly in Autumn?

What happened to 2020? Well, it’s most certainly been an interesting and challenging year!

Susan Hay Founder & Editor in Chief hello@thrivepublishing.co.uk www.thrive-magazine.co.uk

Without a doubt the global health landscape is changing! Covid 19 has made us all consider our long-term health a little more, whilst also adding in the dramatic change of routine and issues on access to food. Has it made you take a closer focus on your health?

Autumn arrives, way too fast and puts the focus on building our immune health for Winter and longer term. We have carefully selected the articles inside our Autumn issue to focus on the nutrition and health questions we get asked the most.

On (pg 8-9) We look at ‘Nutritional Data and Understanding Results’ with nutritionist Elena Letyagina. On (pg 10-11) Thrive Expert Nutritionist Lizzy Coles explores ‘Foods To Help You Sleep Better’.

‘IBS - What is it and How Can We Treat It’ on (pg 16-17) dives into this well known condition from Nutritionist Laura Bryan.

We’re seeing more and more people suffer with auto-immune conditions and on

(pg 20-21). Nutritionist Victoria Hamilton looks into why this may be.

We have another inspiring ‘Real Life Health Journey from CNM College’ on (pg 26-27).

‘Looking After Your Liver with Good Food’ on (pg 28-29) with Nutritionist Anne Lecomber, will guide you through the foods to include in your diet to keep your liver in top shape.

‘Achieving Long-term Immune Health’ on (pg 32-33). Is part 3 in our Immunity series and Nutritionist Joanna Jurek looks at ways to build up your immune health.

We also have our Nutrition Q&A back with Nutritionist and Thrive Expert Elena Letyagina on (pg 34-35).

We’ve also got some delicious recipes for you including; Nutritious Broccoli Soup, 10 Minute Veggie Sides, Quinoa with Kale, Coconut Mung Dahl, Vegan Dark Chocolate and Cherry Tart and Kale and Banana Pancakes - YUM! Stay safe and well and make your own health a priority!

Sue@thrive x

Thrive is focused on health, nutrition and fitness... so if you’d like to feature your natural, food or health product or share your food journey with our audience, then drop us an email at hello@thrivepublishing.co.uk

Issue 27 Autumn 2020

fro and heal m o nu th ur t trit hri ion ve e xper ts

Clearing up confusion when it comes to health & nutrition

@ThriveFeelAlive

Why we’re seeing such a rising trend in this way of eating

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the role of vitamin k science based tips for gut health

What does it mean to have a healthy gut and what does the science say?

is intermittent fasting healthy?

Claimed to be a healthy method

of weight loss and good for overall health - but is it really?

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the role of protein as we age A look at the food choices which help maintain optimal muscle mass and function as we age

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the importance of vitamin D

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What is it? Where do we get it?

How much do we need to stay healthy?

QUINOA, KALE & COURGETTE BOWL VEGAN DARK CHOCOLATE CHERRY TART

CURLY KALE & BANANA PANCAKES

Issue 27 Autumn 2020

An undiscussed vitamin, but what important role does it play in our diet?

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the link between weight gain and depression • pre-diabetes prevention• cnm healthy jounreys • nutrition q&a

Next issue of Thrive Magazine is Winter 2020 and will be available December 2020

DISCLAIMER: The views within this magazine are not necessarily those of the publisher. Articles and advertisements are for information only. They are not intended to replace medical care. Check with your GP before trying any of the remedies in this magazine. Always seek medical advice if you are pregnant or taking medication before following any of the advice given in articles or advertisements in this magazine. Please read full terms at www.thrive-magazine.co.uk/disclaimer/ COPYRIGHT: All content of this magazine is copyright protected by Thrive Publishing and no content can be re-published without prior consent of the publishers, but Thrive is here to be shared and shouted about so spread the word.

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Thrive Magazine / Issue 27 Autumn 2020

Contents thrive [issue 27 Autumn 2020] NEWS

EVENTS

FEATURES

5

Thrive experts panel 2020

6-7

Hot products

8-9

We introduce you to our nutrition experts, writers and contributors for this issue of Thrive.

The latest products, trends and companies offering natural, ethical and authentic products across food and health.

Nutritional data and understanding results Nutritionist Elena Letyagina looks at the rise of DNA health testing and the importance of understanding the results.

10-11 Eating for better sleep

Nutritionist Lizzy Coles guides us through what to include in your diet to get a good nights sleep!

12-13 Part 3 in understanding adaptogens

FEATURE PROMOTION - with TulsiSpirit. Owner and founder Elita shares the adaptogens that will help you adapt to change

14-15 Plant Based nutrition with Halima

FEATURE PROMOTION - with plant based nutritionist and chef Halima Ferreiro - looking at a plant based diet.

16-17 IBS - what is it and how can it be treated?

Nutritionist Laura Bryan looks at the condition IBS and

how your diet can help to ease symtoms.

18-19 Interested in studying nutrition?

FEATURE PROMOTION - with ION - Institute of Optimum Nutrition, introducing a wide range of courses for all.

20-21 The rise in auto-immune conditions

Nutritionist Victoria Hamilton looks at why we tend to be seeing a rise in auto-immune conditions and how diet plays a part.

30-31 The rise of alcohol free drinks

FEATURE PROMOTION - with Wise Bartender. Founder and owner Tom Ward shares his story of setting up the largest non-alcohol drinks store in the UK

32-33 Achieving long-term immune health

Nutritionist Joanna Jurek share the foods to include in your diet to build up long term immune health.

34-35 Nutrition Q&A with Elena Letyagina

All of your nutrition questions answered, email questions to: hello@thrive-magazine.co.uk

36-37 Nutritious broccoli soup

Topped with toasted mixed nuts and fresh coconut milk

38-39 10 minute veggie side dishes

A collection of simple side dishes packed with veggies

40-41 Quinoa with kale and courgettes

A nutritious packed bowl of grains and mixed veggies

42-43 Coconut mung or lentil dahl

Made with mung dal, lentils or yellow split peas

44-45 Vegan dark chocolate and cherry tart

Made with oats and almonds - with a cherry jam filling

46-47 Curly kale and banana pancakes

A healthy snack option, packed with chia seeds

www.thrive-magazine.co.uk @thrivemagazine / @thrivefeelalive

22-23 Asepta - can bay leaf help joint pain?

FEATURE PROMOTION - with Asepta. Recent research shows that bay leaf oil has a positive affect on joint pain!

26-27 Real life health journey’s with CNM

FEATURE PROMOTION - with CNM College. Graduate Annie shares her journey to becoming a qualified nutritionist.

28-29 Looking after your liver with good food

Nutritionist Anne Lecomber looks at the wide range of foods that can help you to maintain a healthy liver.

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Thrive Magazine / Issue 27 Autumn 2020

hot products 1

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1. Rose Lemonade 3

Cannasa™ Botanical Rose and Raspberry lemonade. Delicious pure juices, natural botanicals and unique encapsulated CBD. shop.cannasa.co.uk

2. Hot Mayo Sauce

A traditional 1953 Coronation sauce with added mojo. Cheeky Boy hot mayo sauces free from artificial flavours or colours. www.cheekyboysauces.com

3. Roasted Chickpeas

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5

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Deliciously flavoured, crunchy chickpea snacks from Cheeky P’s.

With 11g of plant protein and 7g of fibre. Available in three flavours. www.cheekyps.co.uk

4. Fruit Bites

Evolved fruit bites - An exciting mix of strawberry + blueberry freeze-dried fruit bites. Naturally high in Fibre. www.evolvedsnacks.co.uk

5. African Chilli Paste

100% natural ingredients with no preservatives, additives, and no added sugar. Vegan and vegetarian! www.neemafood.com

6. Wild Women Tea

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Rise Up tea infusion - green tea and raspberry leaf, helping to balance your hormones. www.wildwomenteaclub.co.uk

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7. Sprouted Seeds

Sprout powered protein + iron.

Sprouted milled alfalfa, with protein, iron and vitamin C. www.sproutd.co.uk

8. Basil Olive Oil

Basil olive oil - made with fresh basil leaves, pressed with olives for a real taste of the Mediterranean. www.oliveolive.co.uk

9. Dark Chocolate Beads

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Add a shot of dark chocolate to your espresso. A high source of fibre, magnesium and potassium. www.80noirultra.com

Thrive Magazine / Issue 27 Autumn 2020

healthy new finds 10

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Each issue we highlight the newest product finds from healthy food and natural beauty products, to healthy lifestyle brands.

10. Nootroptic Drink 12

Natural caffeine drink with added nootropics. Vegan, zero sugar, full of ginseng and b-vitamins www.drinkxite.com

11. Honey Preserves

BeeHype honey - responsibly sourced. Each jar is full of the purest and most delicious raw honey. www.beehype.co.uk

12.Lotus Seed Snack

Native Popped Lotus Seeds - sweet chilli & lime flavour. Vegan and gluten free, a naturally popped snack, packed full of protein. www.wearenativesnacks.com

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13. CoLive Olive Oil

100% extra virgin olive oil - direct from farms in post-conflict zones.

10% of the profits go towards positive social change. www.coliveoil.com

14. Vitamin Tea

TEA+ is a new range of vitamin, mineral and CBD infused teas.

Delivers a high level of vitamins and minerals. Orange flavour. www.teaplusdrinks.com

15. Mother Root Tonic

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A revitalising ginger non-alcoholic aperitif. A natural infusion of pressed ginger juice, blossom honey and organic apple cider vinegar. www.motherroot.london

16. Cordyceps Powder 100% Organic full-spectrum mushroom powder. Vegan, non-GMO, gluten and soy free. www.tulsispirit.com

17. Berry Powder

Highest quality freeze-dried 100% natural haskap berry powder. www.haskapa.com

18. Bay Leaf Cream

A natural bay leaf cream for the skin of knees, hips, back and hands. www.asepta.pro 7

Thrive Magazine / Issue 27 Autumn 2020

Nutritional data and understanding your results We live in a data-driven world, with hundreds of apps and companies offering health based data and DNA testing. Nutritionist Elena Letyagina looks at the importance of carefully choosing a company and also understanding your results.

Let us take a look at the most common types of nutritional and health data, its utility and importance of the results.

Genetic testing

From a health optimisation point of view, a good genetic report should cover nutrient response, energy & metabolism, methylation, inflammation, detoxification, neurotransmitters and should provide personalised recommendations for each of these health areas.

Genetic testing shows your predisposition towards certain imbalances. It is not a diagnosis.

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If you are a data-driven person, or interested in the prevention of chronic health conditions, or if you are considering a drastic dietary change, then genetic testing may provide some insights into your health and empower you to make a positive behavioural change.

When choosing a genetic test, download a sample report and see how comprehensive it is. Does it cover the health areas above or is it mainly focused on key nutrients and fitness? Are the recommendations provided actionable and personalised enough?

Commercial tests mainly focus on the types of diets and activity that are right for you.

Yet, there is so much more information you could extract from your genes. If you have already done any type of genetic testing (e.g. ancestry), you could use your existing raw data file to run a comprehensive report through a different company or a genetic software.

Points to remember when interpreting genetic results

1 Genetic testing shows your

predisposition towards certain imbalances. It is not a diagnosis.

No supplements should be suggested based on your genetic test results alone.

Thrive Magazine / Issue 27 Autumn 2020

If you are serious about your health and longevity, then blood testing should be routinely carried out, at least once a year in the absence of any health conditions. There are numerous ways of arranging a blood test: through your GP, privately through a health practitioner (like a nutritional therapist) or ordering a test online.

Key biomarkers

There are some basic biomarkers you should be testing and monitoring regularly.

These are: • Complete blood count • Lipid profile (cholesterol, triglycerides, LDL, HDL) • Metabolic profile (glucose, HbA1c, insulin) • Thyroid profile (TSH, fT3, T4, fT4, TPO ab, TG ab) • Mineral deficiency screen (zinc, magnesium, selenium, copper, iron, ferritin, TIBC)

1 “Normal” results do not mean “optimal”

Always ask for a copy of your test results and do not rely on “your-testresults-are normal” answer. “Normal” results may signify the absence of a pathology or disease, but you could be a long way from being in a state of optimal health.

2 If you have a nutrient deficiency,

you need to understand the cause.

Supplementation without understanding the cause of deficiency is not the solution.

3 If you are arranging a blood test online,

ensure that the results are interpreted by a health practitioner who is taking into consideration overall patterns, your symptoms, medical history, and your medications. If this information is not requested, then any health and supplement recommendations would not be personalised.

4 It is not uncommon for test results to

be inaccurate or flawed.

While some tools could be extremely powerful in creating healthier lifestyle habits, others may cause additional anxiety and stress. It may be driven by your personality as much as by an app or a device itself.

For example, if your sleep app helped you to adjust your bedtime routine, then this is an example of a positive behavioural change that we are looking for. However, if you’ve developed a compulsion to complete 10,000 daily steps following your app’s prompts, then clearly this type of data creates some negative emotions. For the record, no calorie tracking app would provide any insightful information about your health, nor would it initiate a positive behavioural change.

Genetic and functional testing along with the health tracking data are powerful tools in nutritional therapy. Your health practitioner would rely on these data to design the most suitable personalised health protocol, assess its effectiveness and, ultimately, change your diet and lifestyle for the better.

Elena is a Registered t Nutritional Therapis T, AN mB , ON ipI (D ntly CNHC) and is curre al completing function . ng ini tra ine dic me w

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Blood testing

Points to remember when interpreting results

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certain area of concern, you should consider regular testing (blood, urine).

This will ensure that your relevant biomarkers and the co-factors required for the proper functioning of this particular gene are at optimal levels.

When considering a new app or a wearable device on the market, you should be asking the following questions: • “Will this data provide me with new and accurate health information?”

• “Could I take any actionable steps or initiate a positive behavioural change based on this data?”

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3 If your genetic analysis identified a

If you have a specific health concern, such as a digestive issue or a hormonal imbalance, there are additional biomarkers that could be considered.

There are multiple wearable devices and apps available on the market allowing you to track anything from steps and calories burnt, to the quality of your sleep. We are constantly collecting this data, but how do we use it effectively?

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physical activity, toxins) play a much bigger role in your health outcome, as they are capable of switching these genes “on” and “off”. Personalised recommendations in the report should provide you with a set of clear dietary and lifestyle priorities to focus on. If they are not sufficiently comprehensive, then a health practitioner could help you to implement them.

Health data monitors

• Vitamin deficiency screen (A, B group, D3, E) • Inflammatory markers (homocysteine, hsCRP, ESR) • Omega 3 ratio

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2 Epigenetic factors (e.g. diet, stress,

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www.gutphilosophy.com @gutphilosophy @gutphilosophy

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Thrive Magazine / Issue 27 Autumn 2020

Evidence suggests that a gut microbiome with a diverse range of different bacteria can create an ideal foundation to wellbeing.

Laura is a registered Nutritional Therapist c). (mBANT, CNHC, Ms lping he on es us foc ura La tween clients with the link be Her . od mo ur food and yo aling de in o als is e experienc s and with gut health issue ion trit nu creating 1-2-1 . es mm progra w

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www.mindnourishing.co @mind_nourishing

Thrive Magazine / Issue 27 Autumn 2020

IBS - what is it?

And how can it be treated?

IBS stands for ‘irritable bowel syndrome’ and it’s thought to affect up to 20% of the UK population, with women being twice as likely to be affected then men. But why?

Recognising the symptoms

Although there’s no specific test to identify whether someone has IBS, diagnosis is often given to an individual who presents with a range of different symptoms such as: • Changes from normal bowel movements like constipation, diarrhoea or a mix of both • Bloating/ gas • Stomach pains • Feelings of fullness or loss of appetite

The range and intensity of IBS symptoms can often have a huge impact on a person’s quality of life and unfortunately there doesn’t seem to be a ‘one size fits all’ approach to overcoming it. In fact, with things such as genetic makeup, diet, inflammation and even stress potentially triggering its onset, it’s no wonder that it can often feel overwhelming to know where to start to get your gut feeling better.

How can IBS be treated?

Identifying any food triggers As our bowel is quite obviously in contact with the foods we consume, it’s often a logical starting point to initially look closer at your diet to see whether any foods might be fuelling the IBS fire.

One way of identifying whether food is having an impact of IBS symptoms is by completing a food diary. This diary could simply record your food intake for a number of weeks, alongside any IBS symptoms that occur, to identify whether any patterns emerge. This will hopefully give you a great idea of what foods you may want to limit going forward.

Another ‘gold standard’ approach of identifying whether particular foods are triggering symptoms is by completing an elimination diet. This is a process where you remove foods known to cause sensitivities in some people for at least 3 weeks. Common foods that are eliminated in this are gluten, dairy, eggs and nuts. During the period of avoiding these foods the symptoms are monitored to see whether they improve

before deciding whether it is appropriate to then re-introduce them.

Many people who suffer with IBS can also often have difficulties digesting certain fermentable carbohydrates in food called ‘FODMAPS’ (2). Although FODMAPS are generally great for gut health, as they help to feed our beneficial gut bacteria, some people find the hydrogen created in this process can lead to many symptoms seen within IBS (like bloating and gut pain).

Similarly to the elimination diet, another method of trying to identify the root cause of IBS can be going on a low-FODMAP diet where you eliminate (or reduce) FODMAP rich foods for several weeks before slowly introducing them to identify the potential culprit(s). This process should however be supported by a health professional where possible as long term elimination of high FODMAP foods could reduce the diversity of our gut bacteria which are essential for our overall wellbeing.(3) Balancing the gut microbiome Our gut microbiome consists of trillions of different micro-organisms of bacteria, yeasts, viruses and parasites that live within our intestinal tract. Evidence suggests that a gut microbiome with a diverse range of different bacteria can create an ideal foundation to wellbeing.(4) An imbalance within the gut is termed as ‘dysbiosis’ – when beneficial bacteria levels are reduced. Dysbiosis can occur as the result of antibiotic use, a poor quality diet or even stress. Quite often, dysbiosis can be found to be the root cause of IBS with overgrowths in opportunistic bacteria, yeasts (like candida) and parasites often causing the common symptoms that lead to the diagnosis.

Imbalances within the gut can be identified through a comprehensive stool test.

In order to increase the beneficial bacteria within your gut your diet should be filled with

a variety of different fruit and vegetables along with other high fibre foods like nuts and seeds.

The high fibre foods act as ‘prebiotics’ which feed the beneficial bacteria in your gut. To further increase the numbers of these health promoting bacteria, ‘probiotics’ can also be used. This can either be through a probiotic supplement or through fermented foods like sauerkraut, kimchi and kefir.

Reducing stress Reducing stress can make a huge impact on improving IBS symptoms. When we are stressed we enter into ‘fight or flight’ mode which means that we cannot ‘rest and digest’ as we should to fully digest our foods, repair our gut lining and create a beneficial environment for a healthy gut microbiome.

Practising regular stress relieving techniques like meditation, deep breathing and even yoga can be great habits to embrace whilst looking to overcome IBS. As you can see, IBS can often be a complex condition to overcome but there is always hope. It might take a little bit of time to identify and overcome the issues seen in IBS but whether it’s doing it alone or with a health professional, the time spent to optimise gut health is always time well spent.

References:

1) NICE (2017). Introduction | Irritable Bowel Syndrome In Adults: Diagnosis And Management | Guidance | NICE. [online] Available at: <https://www.nice.org.uk/guidance/ cg61/chapter/Introduction> [Accessed 13 August 2020].

2) Barrett, J. S., & Gibson, P. R. (2012). Fermentable oligosaccharides, disaccharides, monosaccharides and polyols (FODMAPs) and nonallergic food intolerance: FODMAPs or food chemicals? Therapeutic advances in gastroenterology, 5(4), 261–268. https://doi. org/10.1177/1756283X11436241 3) Sloan, T. J et al., (2018). A low FODMAP diet is associated with changes in the microbiota and reduction in breath hydrogen but not colonic volume in healthy subjects. PloS one, 13(7), e0201410. https://doi.org/10.1371/journal. pone.0201410 4) Sommer, F., et al., (2017). The resilience of the intestinal microbiota influences health and disease. Nature Reviews Microbiology, 15(10), pp.630-638.

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Thrive Magazine / Issue 27 Autumn 2020

Every stage of immune response is heavily dependent on the presence of specific micronutrients, including essential amino acids, essential fatty acids, vitamins and minerals.

Joanna Jurek is a qualified Nutritionist and holds a BSc in , Biomedical Science a lom Dip an a Dietiti D and is studying a Ph in Human nutrition/ immunology. w

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Thrive Magazine / Issue 27 Autumn 2020

How to support your immune system

through your everyday diet

Part 3 in our immune health series with Nutritionist Joanna Jurek, looks at the choice of foods to include in your diet, to ensure long-term immune health.

From the moment of birth, our bodies are bombarded by different pathogens. To combat them we need our immune system to target the pathogens, and handle any damage caused by other factors, like pollutants or toxins in food. Not surprisingly, nutrients present in our diet play an enormous role in maintaining the function of the immune system.

Nutrients required for immune system health:

Every stage of immune response is heavily dependent on the presence of specific micronutrients, including essential amino acids, essential fatty acids, vitamins and minerals.

Those nutrients play vital roles in maintaining quality immune system functions; thus, all forms of immunity may be affected by their deficiencies. When your immune system is challenged, it’s demand for nutrients suddenly increases, therefore you should take care to ensure that your diet provides enough!

Some of the essential nutrients and vitamins need for gut health Protein and amino acids - Amino acids are required for the synthesis of a variety of specific proteins, which regulate key metabolic pathways of the immunity. Deficiency of either protein or amino acids can negatively impact on the immune function and increase your susceptibility to infections. Great sources of protein are; meats, fish, beans and bean-made flours, diary and eggs.

Fatty acids - Dietary fatty acids are very important for immune health. Both Omega 6 and Omega 3, are important to maintain cell membranes. In Western society, our diet tends to be rich in omega 6, rather than omega-3.

A balance of Omega-3 and Omega 6 is very important for gut health and omega 3 can be found in flaxseeds, chia seeds, fatty fish, such as salmon, herring or tuna.

Prebiotics and probiotics - Gut bacteria plays an important role in protecting us against pathogens. By colonising your intestines,

they not only protect our digestive system from infections, but also, they stimulate and maintain immune system defences.

• Probiotics help you to increase the number of friendly bacteria in your gut.

Most of them are rich in bacteria cultures, especially lactobacilli and bifidobacterial, which you can find in traditionally cultured dairy products, like mature cheeses, some fermented milks, live yogurt and kefir, as well as in sauerkraut/kimchi, miso/natto paste or soya/fish sauce.

• Prebiotics are non-digestible carbohydrates, known as dietary fibres.

Those fibres are an important energy source for gut microbes and are used to produce short-chain fatty acids, which reduce allergic inflammation and improve the gut barrier. Dietary fibre plays an important role in gut health and we should include more in our diet. From foods such as; cereals, vegetables, fruits and nuts, as well as in flaxseed, almonds, barley, oats, beans.

Vitamin C is necessary for collagen production and antioxidant defences, top up your vitamin C levels with acerola cherries, guavas, yellow and red peppers, mustard spinach, kiwifruit, litchis, oranges, pumelo, lemons, chilli peppers.

Vitamin D stimulates production of antimicrobial peptides in the respiratory tract and protects your lungs from infection. It can be found in fish, such as carp, mackerel, salmon, halibut, trout, but also exposure to UV light enables our body to make Vitamin D. Vitamin A regulates your immune cells and modulates microbiota in the gut. It can be found in sweet potatoes, carrots, pumpkin, beef liver, tuna, spinach, mustard greens, butternut squash, collards, cantaloupe melon.

Vitamin E decreases inflammation and protects cells against oxidative damage from free radicals. It can be found in sunflower seeds, almonds, fortified plant-based drinks, avocados, hazelnut/almond oil, nut butter.

Vitamin B complex improves immune response during disease, protects your cell DNA against damage and boosts cell response to pathogens. Best sources are fish, poultry, beans, lentils, sweet potatoes, bananas, avocados, pistachios, edamame.

Zinc enhances bacteria elimination in your digestive tract and modulates antioxidant defences, it can be found in seafood, beef, chicken, tofu, natto, pork chop, hemp or pumpkin seeds.

Copper has shown to have antimicrobial properties and efficiently destroys ingested pathogens. It can be found in seafood, shiitake and white button mushrooms, tofu, soyabens, sweet potatoes, sesame seeds, sunflower seeds, hemp seeds.

Selenium regulates redox reactions in your body and protects against oxidative stress, by removing free radicals from your body. It can be found in brazil nuts, fish/seafood, pork chops, beef, poultry, tofu, whole grains.

Magnesium maintains antioxidant defences, reduces oxidative stress. It can be found in spinach, swiss chard, hemp seeds, pumpkin seeds, flaxseeds, beans, tuna, quinoa.

So, as you can see immune health is a complicated topic and involves a myriad of nutrients from our diet and systems within our body.

To maintain immune health, it’s always a good place to start to look at eating a balanced diet, rich in fibre, vitamins and the above nutrients.

If you do feel that you need to boost your levels of bacteria in the gut – always see a registered nutritionist or dietitian to discuss your symptoms first.

References

https://www.myfooddata.com All references for this feature can be found on the online version at www.thrive-magazine.co.uk

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Serve with freshly made bread, with oatcakes or try rye bread. Delicious as a lunch or as a starter!

Broccoli is packed with protein and has 2.5 grams per one-cup serving. It is also rich in vitamin C, vitamin A, vitamin K, B vitamin folate, and is a good source of manganese too!

Rich and Nutritious Broccoli Soup

Thrive Magazine / Issue 27 Autumn 2020

Rich and Nutritious Broccoli Soup topped with toasted mixed nuts and fresh coconut milk

ingredients (serves 2) Prep time: 5 mins Cooking time: 10 mins 1 large broccoli 3 cups water 1 tsp mixed dried herbs (parsley, chives and tarragon work well) Salt and pepper to taste Additional options: 2 garlic cloves 3 tbsp onions (roughly chopped) 2 tbsp yogurt/coconut milk (to drizzle) 1 tbsp olive oil 3 tbsp mixed nuts (toasted to top)

how to make it...

1. Roughly chop the broccoli and boil in water with the dried herb until soft, this should take approximately 8-10 mins on high heat.

2. Blend until smooth and pass through a strainer for a velvety finish, I personally like the fibre so I donâ&#x20AC;&#x2122;t strain it. Season the soup with salt and pepper.

3. If it seems too thin put it back on the stove once it is blended and cook the soup over a low heat until thicker. If it seems too thick, add a little more water.

4. Serve warm or even chilled.

Note: If you are adding onion/garlic into the soup, boil it with the broccoli and follow the recipe as suggested above.

Garnish the soup with yogurt/coconut milk and olive oil.

Recipe from: www.annikaeats.com facebook.com/annikaeats @annikapanikker

rbs..... sing your mixed he When you are choo

Soft herbs work better, such as parsley, coriander or dill.

healthy soups

Topping this soup with a dose of chopped nuts and seeds - such as cashews, pumpkins seeds or toasted pine nuts - makes this soup a good source of healthy fats and rich in omega 3â&#x20AC;&#x2122;s.

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Thrive Magazine / Issue 27 Autumn 2020

Vegan Dark Chocolate Cherry Tart made with oats and almonds - with a cherry jam filling

ingredients (Makes 6-8 slices) Prep time: 10 mins Cook time: 30mins For the crust 2/3 cup (80g) oats 1/3 cup (45g) almonds 2 tbsp (20g) raw cacao 6 Medjool dates, pitted (or other fresh dates) 1 tsp coconut oil 2 tbsp water (or any plantbased milk) 2 tbsp cherry chia jam filling 2 cups (300g) cherries, pitted Âź cup (60ml) water 2 tbsp birch sugar (Xylitol) 1 heaping tbsp chia seeds For the dark chocolate pudding layer 3.5 oz (100g) dark chocolate (min. 70% cocoa content) 1 can (400ml) full fat coconut milk a pinch of salt 1/2 cup minus 1 tbsp water 2 tsp (4g) agar agar (powder) 2 tsp (5g) tapioca starch

how to make it...

1. Preheat the oven to 350F (170C) and line the bottom of a 6 inch round cake pan with baking paper.

2. In a blender, combine oats, almonds and dates and pulse a few times until mixture starts to become crumbly. Now add cacao, coconut oil and water and continue pulsing until the dough comes together (in a ball).

3. Press the crust mixture into the cake pan, also making an edge, and compress it until you get an even layer.

4. Blind bake for 10 minutes (using pie weights or dried beans to keep the dough down), take it out and leave it to cool.

5. In the meanwhile, place cherries, sugar and water in heavy bottom pan and simmer for 12-15 min. Stir in chia seeds and leave to sit for at least 5 minutes. You can also do this ahead to save yourself some time; it keeps well in fridge for up to 3 days 6. Place cherry jam filling over a tart base.

7. Now place chocolate in a bowl over a double boiler (bain marie) until it melts completely (keep your flame on low), stirring occasionally.

8. Pour the coconut milk into a saucepan, add salt and heat it. over low flame. When chocolate melts, add it to the pan and stir well.

9. Combine water with agar agar powder in a small cup and slowly add to the coco nut-chocolate mixture, stirring until no lumps remain. Bring the mixture to boil and cook for 3-4 minutes.

10. Pour the mixture over a cherry jam layer and let cool before transferring to fridge. Keep it in the fridge for a minimum of 4 hours before serving.

Recipe from Iva at www.culinary-postcards.com ivaculinary facebook.com/kulinarskerazglednice @culinarypostcards

vegan dessert

Agar agar - this jelly-like food was discovered in Japan and is made from varieties of red algae, small salt-sea organisms or seaweed. Itâ&#x20AC;&#x2122;s the perfect vegan alternative to gelatine.

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Silky vegan, chocolate pudding, made with real dark chocolate making this tart rich in flavour and perfect as a decadent dessert or celebration cake!

A cookie-like crust, with sweet cherry chia jam and rich silky chocolate pudding â&#x20AC;&#x201C; all in one bite! Yummy and vegan!

Vegan Dark Chocolate Cherry Tart

Be sure to use a very ripe banana as it will give a nice sweet taste and a soft texture to these pancakes

Kale naturally has a slightly bitter taste when compared with other leafy greens, so when making pancakes with Kale you need to add a sweetener to your pancake batter.

Curly Kale and Banana Pancakes

Thrive Magazine / Issue 27 Autumn 2020

Curly Kale and Banana Pancakes a healthy snack option, packed with chia seeds

ingredients (Makes 5) Prep Time: 10 minutes Baking Time: 10 minutes 3/4 cup of oats 1/2 cup of almond milk 1 cup of curly kale 1 ripe banana 1 tsp of baking powder 1 tbsp of black chia seeds 1 tsp of ground cinnamon 1/4 tsp of salt Few pods of crushed cardamom

how to make it...

1. Add all ingredients into a blender and blend until smooth and everything is

thoroughly mixed. Pour the batter into a bowl and let it rest for 2-3 minutes.

2. Heat up a nonstick pan and add one scoop of the pancake batter into

the pan and let it cook for 3-4 minutes until bubbles appear. Flip the

pancake and cook for another 2-3 minutes more till it becomes golden

brown on both sides.

3. Repeat until you finish using all of the batter (you can make about 4-5

medium sized pancakes with these ingredients) 4. Serve with some yogurt, chopped mangoes, chia seeds and maple syrup. enjoy!

Recipe from Anjala at: www.thefoodsnaps.com Thefoodsnaps

Toppings 2 tbsp of plant-based yogurt 1/2 tsp of black or normal chia seeds 1/4 cup of chopped mango Maple syrup or honey

facebook.com/thefoodsnaps @thefoodsnaps

pancakes! average breakfast ur yo t no e ar e es Th

vegan /gluten free

These are green pancakes made with kale and ripe banana

Ever looked for a soft and healthy pancake recipe that is vegan, gluten-free and has no added sugar? Here you go!

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